Gisteren maakte ik deze chocoladeshake 😃 hij was wel lekker maar nog niet volledig op punt. Ik had er trouwens ook veeel te veel olie ingedaan terwijl ik er eigenlijk al liefst geen indoe 🤔 oepsieee 😆
Zoals jullie waarschijnlijk wel al weten had ik een paar moeilijke dagen en was mijn eten niet zo gezond. Daardoor heb ik maar de helft van mijn gewicht dat ik wou afvallen in de vier weken na Thailand bereikt maaar ik vind dat niet zo erg. Ik ben niet achteruitgegaan maar vooruit en progress is progress toch? Vandaag is een nieuwe week én ik ga iets nieuws proberen met mijn macro's de komende vier weken! Wish me luck ✌
fijne start van de week allemaal 💕
Happy Sunday everyone! I'm ecstatic because for the first in awhile, I am all caught up with video/photo editing. Aside from designing I have a few side hustles, and they keep me super busy every weekend. I love the hustle and I love being busy but between that and my full time job, ya girl needs some sleep. 😴 I just want to give you a little nudge tonight. If you want to be something or have a side hustle think about the steps that you need to do in order to do it. For me, I started falling in love with photos and video by using my iphone. I tried to take awesome photos with my phone (what I had) and then from there I saved up to buy a Canon DSLR. After that I just started taking photos/videos, shadowing @brittanynikolephoto, and asking her questions every day. Find a person that is doing what you want to do and ask them to curious coffee. Pick their brain. Find out how they are doing what they are doing. If I'm doing what you want to do DM me! I'd love to help anyone that wants to do something different. This is your nudge. Now go! 🏃🏽♀️💥
>> Bad ideas make the best memories <<
Seid gegrüsst liebe Leute 🙌
Haben wir jetzt eigentlich offiziell den Herbst erreicht oder was ist da draussen los? 😅 Gestern Abend habe ich so gefroren, dass ich mich in dicker Jogginghose 👖und grossem Kapuzenpulli 👕 mitsamt Decke auf die Couch 🛋 geschmissen habe 🌬
Ich hätte mal wieder ein veganes Kuchenrezept für euch im Angebot 🤗 Na, wer will? 😁 Ich habe mich zwar am Ende für eine Quarkfüllung entschieden 🤔 aber füllen, könnt ihr den natürlich z.B. auch mit Soyajoghurt und Früchten 🍓🍒🍑
☆ Zutaten: 100g Dinkelmehl, 25g gem. Mandeln, 1 Pck. Puddingpulver Kakao (vegan), 6 EL Sonnenblumenöl (oder anderes Öl eurer Wahl), 150ml Reismilch (oder andere Flüssigkeit eurer Wahl), Backpulver, Vanille Flavdrops, Royal Flavour Vanille-Kaffee
☆ Rezept: alles verrühren und in eine 20er Springform geben (ich habe sie vorher eingeölt und mit Paniermehl bedeckt) und für 20 Minuten bei 200° in den Ofen. Fertig 🤗
Für die Füllung habe ich einfach 250g Magerquark, etwas Reismilch und Royal Flavor Vanille-Kaffee genommen 👍
Einen Deckel vom Teig abschneiden, etwas Teig rauslöffeln, Quark einfüllen, Deckel wieder drauf und einen Tag im Kühlschrank ziehen lassen 🤓
Der ist wirklich suuuperlecker! 😍
Viel Spass beim Nachmachen 🤗
Maybe Monday mornings aren't that bad😏🥞🙌🏼 Pancakes make using @myproteinuk banoffee protein powder, topped with @aldiuk Protein Granola, Black Forest fruits, @sweetfreedomuk choc shot and a passion fruit👌🏼 YUM😍😋 406cals P:53 C:27 F:8
Hotdogs or legs?
If you saw my story yesterday, you know about my hammy. .
Last time I had a partial tear in my biceps femoris was last year. Playing baseball. Guess what happened this weekend? You are right! But other leg this time. .
I found #bfr to be amazingly helpful in recovery. I just finished BFR goblet squats and BFR Romanian deadlifts. (Very small ROM!) .
My hamstring feels better already. Less pain more mobility. If you are suffering a tear, pull or a muscular injury, try BFR and let me know how it goes. .
Protocol is 30 reps, 15 reps, 15 reps, 15 reps; with a 30 second rest between every set. Then take the band's off.
The brand I'm using is called 'BFR Straps' off Amazon.
YES YES YES 🙄😏 Now a days, it's seem to be cool to hate on other women or people in general because they are doing well, 😓 it seems people wants to see others be more of miserable, failure unhappy than watching them better themselves. 😳
Quote 💁🏻 @brian_keane_fitness When others treat you or hate on you it's a projection on them. 🙌🏼👏🏼 I honestly don't get it. 😥 since when did being nice to others go out of fashion 😥 when did life become a competition.
Girls, people in general doing well should motivate & inspire you rather than make you feel threatened. 😭
I said to myself one day that I hope to god I don't have a daughter 😭 and if I do she is NOT going on Instagram or social media in general. 🙆🏻 as much as I LOVE Instagram for letting me reach out and help women there is so much I don't agree with and don't like. I guess there is pro's & cons to everything. 🤷🏻♀️ side note 📝 I'll prob let her go on as I'll probably not be able to say no. 😂🤦🏻♀️ Compliment & support one another because life sucks sometimes 😳💩👎🏼 and some people are doing it tough.😭 All it takes is a nice comment to make someone's day. 🙏🏼 Be a nice human 💕❤️💕 #mondaymotivation#mondayfeels#thoughts#supportthosewhosupportyou#supportyourfriends#squats#iifym#iifymwomen#iifymgirls#fitgirls#benice#beanicehuman#perthisok#ashybines#girlgains#girlgainers#ukfitfam#fitfam#activewomen#nicehuman
Cinnamon oats while the office is still asleep🦉.
Looking forward to my Monday. A lot☺️. Work, afternoon gym date👯 and more. It's gonna be good. Have a great one as well🙋🏻.
Po dlouhé době skořicovo-rozinková, zatímco tým Sociální psychiatrie se teprve probouzí🦉.
Těším se na dnešek. Moc☺️. Práce, večer pak na rande mezi činkama👯a tak. Bude to dobrýý. Mějte taky fajn pondělí🙋🏻.
If THIS ☝️ group of lovely ladies don't give you Monday motivation then I don't know what will 🤷🏻♀️😍😉 Had such a fun evening taking over @onestudioldn last night with this sassy girl band 👊 followed by delicious food at @boysnberry_london 🙌 The perfect end to last week! Now feeling ready & motivated for the week ahead 💥 #mondaymotivation#strong#squadgoals
I'm so excited to have a week off and I didn't think I would ever say that. I love what I do and I love training to my max but the last couple of months have been intense with work and training so a little bit of relaxation is needed. I may not be going anywhere crazy but I'm going to my favourite place in the world where I can get all the haggis I want 😂 The weather I admit is pretty shitty today but don't let that get you down this Monday! Keep working hard, keep training hard and relax if you need to. Give life you're all and be your best everyday because you're bloody awesome. I would just also like to shout out a couple people @ruth_foxy for getting her place at Cambridge football club which I know took a lot of dedication and also to @7030fitness who is literally smashing out his comps right now even after a shitty week he managed to rise above it and show the judges exactly why he deserved the biggest trophy there 🏆 Have a quality day peeps ❤️
Ne demis amerikalilar; You are the ceo of your life! Yani? Yani direksiyonun basina gec, hayatina yön ver. Hayatinin tek sorumlusu sensin! 👊💪
Online Coaching: email@example.com 📩
IIFYM hakkinda bilgi: ackafa.jimdo.com
HIGH CARB/ REFEED DAYS
➖ ➖ ➖ ➖ ➖ ➖ ➖ ➖ ➖
Why I have them every weekend? 🤔
▪️If weight has dropped throughout the week
▪️To fill my body back up as I flatten out very quickly because of naturally being skinny
▪️To give myself fuel going into the next week
▪️To allow for normal eating and drinking over the weekend
▪️Because I love food 🐷
This is what a tropical high day looks for me....
- 75g oats
- 3 whole eggs & 3 egg whites
- toasted bagel and jam
- chicken breast
- 360g potato
- same as meal 1 + Rice Krispie squares bar
Meal 4: post workout
- 100g low fat cereal
- 40g Whey
- 2 x squares bar
- 2 x burgers
- 90g oats - 30g Whey
You have to enjoy life and do what you love. Far too many people do what others want them to do.
It is our last day here and I have thoroughly enjoyed myself. I have enjoyed eating nice food, relaxing and training. Many people ask why do I want to train whilst on holiday, the simple answer is, why not? I enjoy it, I feel great after it and it's something I love to do. Do what makes YOU happy!
If you worry about other people's opinion on what you want to do; you will live a very limited life, you only get one! *With @zaragjones, only took us 50 attempts to get this shot 😂
💥 Bulgarian Split Squats 💥
Just like my reverse lunges and with any unilateral exercise you often find that you have one side stronger than the other.
For me it's my right side that is dominant but when it comes to training I often it's my left side that seems to be stronger 🤔
When it came to split squats I was picking a weight that I was finding comfortable for my stronger leg but then when it came to training my weaker leg I found it extremely difficult to match the same range of motion and number of reps which ultimately leads to further imbalances.
To combat this I am now training my weaker leg first 👆 knowing that that I easily match it when it comes to training my stronger leg.
And then it's things like this that happen that make all the sweat, the frustration, the tears, the swearing, the hard work, the consistency ALL WELL WORTH IT!!!! I will forever be GREATFUL for all that you do for me @zuzka68! Not ONE, BUT TWO PBs!!!! 39.5ks Snatch and 42kgs Snatch! YASSSSSS 🙌🏼💪🏼 #teamzuz @crossfitvolume #snatch
Immer wieder Montags... kommt Stimmung auf 🎶😄
Na, seid ihr gut aus dem Bett gekommen? Mir hängt das Wochenende noch ein wenig nach 🙈 aber wer feiern gehen kann, der kann auch früh aufstehen 😅
Jetzt gibt's erstmal einen großen Kaffee & warmes Porridge 😍
Wie ihr wisst, tracke ich momentan nach dem #iifym Prinzip und komme damit super zurecht 💪🏼 aus diesem Grund habe ich heute Abend eine kleine Überraschung für euch, wo ihr was tolles gewinnen könnt 👏🏼♥️ also heute Abend unbedingt mal die Augen offen halten 😘
I filmed these purely to check my form for 80-90-100kg deadlifts, even though I had already done 4 x 10 reps of 90kgs 💦 obviously my form was lacking a little bit 💁 gotta love deadlifts 💪🏼 I make a whole day dedicated to them because I love it so much 😋 Lets see if I can keep my strength up during this cut 🔪🔪 #icanfinallyseehamstringsgrowing#alsodatass#watchmewerk
To be an Online Coach or a Personal Trainer, you have to take your life pretty damn seriously. Or that's the assumption, atleast..
Whenever I meet or chat to new people on a daily basis, even when I'm out and about away from the gym, I'm often asked the same questions👇
👉🏻'I bet you don't drink much do you?'
👉🏻'I bet you're always in the gym right?'
👉🏻'Do you eat out of tuppaware?'
👉🏻'Why are you eating a nandos, shouldn't you be doing all this clean eating stuff?'
👉🏻'What would your clients do if they saw you out tonight drinking?'
I'm used to the fact everyone would assume that I'm a Clean-Eating, Self-Obsessed Gym-Living Robot who doesn't live an average life, and ultimately cares only about Quad-Separation, Godly-Shredz and perfecting the art of optimal Instagram-Filter settings. That comes with the stereotype of being a Coach🤷🏻♂️
Unfortunately though, it's this assumption which makes many people afraid to approach me. Many people fear me, and fellow Fit Pros look down on them for not being overly-obsessed with health and body composition. To them, we appear almost 'not-human' and entirely unlike them, which makes them afraid to ask for help..
And this is why I openly show off the weird, wonderful one big stupid fuckery that is my life. I openly show you when I'm at the gym, clowning around at home, when I'm at festivals, at raves, playing beer bong at Pre-Drinks, when I'm 3 Southern Comforts past the point of regret (and on my way to Hangover Land), and when I'm dying in bed because I can't handle my drink..
Because in reality, I'm just a normal guy who likes lifting heavy things, loves a disgusting Techno drop and a good two-step, and enjoys casual Friday Night drinks with the boys.🤷🏻♂️
Funny that, it makes me a lot like you. And I want to work with the same kind of people as who I am✌🏻
A lot of this industry is still focused on showing you ultimate perfection, born out of 'no days off' and 'dedicated' fake ideology. Instagram is full of fake bullshit, especially in the Fitness Industry. That's why I do my bit, to show you that not all of us are a different bread to the human race🙋🏻♂️
I had such an overwhelming amount of support on my previous post! so many emails from people saying how they admire how real i am and down to earth! Literally melted me! 😭💕
That's all i want to be on here is REAL, ill never endorse something just for followers.
A lot of people think i share too much personal stuff; like my depression & previous eating disorder, i even got professionally ridiculed for it but i don't care, this account isn't about me the whole point of this for me is to reach at least one person that thinks they're not alone! that they feel the same. ❤️ Leg day vibes - Fuelled by @the_goodguru creatine! Helping my quads grow 🙏🏻
Concentration Bicep Curls 💪🏼💪🏼
Pull your shoulders back and keep them fixed in place. Keep your elbows locked into the side of your body to just focus on flexing and extending the elbow joint to maximise the tension on your biceps
Leave the big boys on the rack and use a weight that is controllable. Explosive positives, controlled negatives and a hella squeeze on contraction.
Turning your elbows out to the side allows for greater tension on the outer head of your bicep, concentrating on building dem peaaaks 🏔
Eh, sometimes I girl..
Most of the time I slum it in gym clothes and a ponytail 🤷🏼♀️
Times have definitely changed when I used to work in retail and actually dress up, hair curled, eyelashes on, makeup fully did, heels clacking and TONS of jewelry flashing. I find it more comfortable being more casual day-to-day because it's a HUGE timesaver but I can't say I mind having these random moments where I look like a girl again lol